Book by: By Sandra Woodruff, MS, RD, LD/N

$16.95 US; 224 pages; 7.5 x 9-inch paperback; ISBN 978-0-7570-0421-6

Turn on your TV, your computer, your mobile phone, or even turn and talk to the person seated near you at a social gathering and one thing becomes obvious—Americans continue to suffer with a dizzying array of health problems, and much of it can be tied generally to our diet. In fact, the acronym commonly used by dietitians to describe what too many in our culture eat is SAD—the Standard American Diet.

Certified nutritionist and dietitian Sandra Woodruff knows the perils at the heart of “mealtime” across most of this country. In fact, she has dedicated much of her professional life to the isolation—and correction—of these harmful lifestyle choices. Over the years, Woodruff has emerged as a bestselling author on this topic—her titles Secrets of Fat-Free Cooking, Secrets of Fat-Free Baking, and Secrets of Fat-Free Desserts (among others) remain major texts with which many have been able to turn their health around. More recently, Woodruff teamed up with pioneering medical researchers Helen Vlassara, MD, and Gary Striker, MD, to introduce mainstream society to a harmful series of cooking byproducts known as Advanced Glycation End products (AGEs)—that work, Dr. Vlassara’s AGE-less Diet, remains as important to readers as Woodruff’s other book Soft Foods for Easier Eating Cookbook (co-written by Leah Gilbert-Henderson, PhD).

That being said, however, the following crucial question must be asked: What if there was a single pill that could stabilize your blood sugar levels, lower your blood pressure, improve your cholesterol counts, fight fatigue, relieve constipation, and even reduce your risk of stroke, heart attack, type 2 diabetes, and colon cancer—all the while helping you lose weight? Clearly, such a pill would change medicine forever. Alas, no such pill exists—but there is a powerful substance available at your local grocery store that can have all these effects: dietary fiber. Filled with recipes for scrumptious fiber-rich dishes, Woodruff’s The Fabulous Fiber Cookbook is designed to show you how to reap the amazing benefits of fiber and create fantastic meals. 

Part One of the book explains for readers what fiber is, where to find it, and how high-fiber foods can fill one up, slim one down, and improve one’s overall health. It also provides tips for stocking the home pantry with the best ingredients for a super-nutritious high-fiber diet. Part Two then presents over 170 easy-to-follow recipes packed with fiber and nutrients, making it simple for anyone to enjoy both a good meal and good health. Offering a wide range of enticing flavors, this health-focused cookbook has a bevy of kitchen-tested recipes to suit any taste.

When it comes to America taking steps to optimize its collective health, a nutritious fiber-rich diet can often be as effective as any number of medications, but without the side effects or high cost. In The Fabulous Fiber Cookbook, Sandra Woodruff once again does what she has always done—she presents the steps so crucial to improving one’s diet, and regaining vitality, rather than unhealthy weight.

About the Author

Sandra Woodruff, MS, RD, LD/N, holds a master’s of science in food and nutrition from Florida State University. During her career, she has worked in a variety of settings, including a hospital-based wellness center, dialysis clinic, and private practice. She has also taught college health and nutrition courses and served as president of the Florida Dietetic Association. Now a consultant specializing in culinary nutrition and diet-related health problems, she is also the best-selling author of numerous cookbooks, including the Soft Foods for Easier Eating Cookbook, and a coauthor of Dr. Vlassara’s AGE-Less Diet.

Introduction

Although the term “dietary fiber” did not exist before 1953, the health benefits of high-fiber foods have been recognized for over 2,000 years. In ancient Greece, Hippocrates noted the laxative effect of bread made from coarse whole wheat.

instead of refined wheat flour. Throughout the ensuing centuries, many others have attributed digestive health benefits to the fibrous residue, or “roughage,” found in whole plant foods.

It wasn’t until the 1970s, however, that scientists began to unravel the science behind fiber and understand that fiber’s benefits extend far beyond digestive health.

British researchers Drs. Hugh Trowell and Denis Burkitt observed that a number of diseases seen in affluent Western societies were extremely rare or absent in rural African populations. They proposed that the fiber-rich diet of these groups protected them against a range of diseases, including diverticular disease, constipation, colon cancer, heart disease, diabetes, and obesity. The pair strongly criticized the modern habit of eating refined sugars and starches, which have been stripped of their fibrous, chewy coverings. 

Dr. Burkitt and Dr. Trowell’s fiber hypothesis was soon extended by others who confirmed that people who ate fiber-rich diets, indeed, suffered far less from the diseases that plague the modern world. The question was: How could dietary fiber—a substance that does not leave the gastrointestinal tract and is not absorbed—confer these benefits?

Research over the past 50 years has shown that although fiber is not absorbed, it is far from inert. It is now clear that there are many mechanisms by which fiber protects health. For instance, fiber can lower blood cholesterol levels, modulate blood sugar levels, and increase feelings of fullness. Fiber is also a key food source for the “good bacteria” that reside in the colon. These bacteria produce substances that boost the immune system, fight inflammation, thwart cancer cells, and much more. As well, fiber-rich plant foods are loaded with nutrients and antioxidants that fight diseases in their own right. 

Unfortunately, fiber is one of the most under-consumed nutrients in the modern diet. Most people get only half of what is considered to be an adequate daily amount—a situation referred to as the “fiber gap.” Because fiber-depleted diets are so strongly linked to poor health, the committee tasked with updating the 2015 Dietary Guidelines classified fiber as a “nutrient of public health concern.”

Why are so many people deficient in fiber? Simply because we eat too few plant foods. Vegetables, fruits, whole grains, legumes, nuts, and seeds provide fiber in abundance. Adding to the problem, many people find the topic of fiber to be way more confusing than it needs to be. What exactly is fiber? Why do we need it? How much do we need? What are the best sources? This confusion is, in part, due to a myriad of ways to define and classify fiber, not to mention a marketplace flooded with ultra-processed fiber-fortified foods. On top of that, the perception that high-fiber foods are boring or tasteless keeps some people stuck in a low-fiber rut.

The good news is that you can easily fill the fiber gap by including plenty of wholesome plant foods in your daily meals. A good place to start is to fill at least half your plate with vegetables and fruits. You can also expand your repertoire of vegetables and fruits, try new ways to use whole grains, enjoy creative bean dishes, add a sprinkling of nuts or seeds to dishes, and so much more. You may be surprised to discover that you can improve your health by eating more of something instead of solely cutting things out. You may also find that filling up on fiber helps you achieve a healthier body weight without actually “dieting.” A 2015 study in the Annals of Internal Medicine found that people who simply aimed to eat at least 30 grams of fiber per day lost nearly five pounds over the course of a year. This was about the same amount of weight that another group lost while following the more complex American Heart Association diet, which requires measuring foods, cutting fat intake, and other dietary restrictions.

Keep in mind that there are some caveats to adopting a high-fiber diet, so it’s vitally important to do it right. It may be tempting to take a fiber supplement and be done with it or to rely on foods pumped up with added fiber. The problem is that products are not always what they seem to be. Moreover, the best evidence to date points to fiber from real foods, rather than isolated or synthetic fibers, as being protective against disease. This is likely due to the synergy of fiber, vitamins, minerals, antioxidants, and other components in whole plant foods.

The intention of this book is to simplify the science, sidestep the marketing gimmicks, and enable you to reap the benefits of a fiber-rich diet. Here you will find many delicious ways to boost fiber intake naturally with a goal of maximizing health and wellness for years to come.

Chapter 1 takes a fresh look at fiber, explains what it is, why we need it, and where to find it. You will find that fiber-rich food protects against virtually every aspect of chronic disease. Chapter 2 highlights foods that can fit into a healthy high fiber eating plan, offers smart substitutions for low-fiber foods and ingredients, and provides additional tips for preparing and selecting foods. The remainder of the book offers over 170 recipes that emphasize nutritious fiber-rich foods. From breakfast to dessert, main courses to sides, these dishes are not only easy to make but also easy to love. Each recipe includes Nutrition Facts—calorie, carbohydrate, fiber, protein, fat, saturated fat, cholesterol, sodium, and calcium counts—so you can be sure your meals meet your individual nutritional needs and goals. 

Beyond any doubt, research shows that a fiber-rich diet provides a myriad of health benefits, from reducing the risk of chronic disease to better weight management to fostering a diverse and robust microbiome. Moreover, a fiber-rich diet—with more plant foods, less meat, and fewer processed foods—will move you toward a cleaner way of eating and a more ecologically sustainable lifestyle. All things considered, the recommendation to consume a healthy amount of dietary fiber may turn out to be the most important nutritional recommendation of all.

It is my hope that the information provided in this book introduces you to some simple but important changes that can make a real difference to your well-being and the well-being of your loved ones. I wish you many satisfying meals to come.